Category: Move

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 7 minute AMRAP: 4 Alternating Slow Bird Dogs 6 Alternating Cossack Lunges 8 Pause Glute Bridge-ups 10 Alternating Lunges C – Movement specific review/instruction – Double-unders D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 32:00 – Every 1:00 x 12 sets: 10 Tempo (1.1.3) Landmine Deadlifts Start at a moderate load and build as deemed fit. This is a great exercise to help you learn how to hinge properly if this is something you struggle with. 2b) 34:00 – 42:00 – 8…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 100m Run 10 Plate Squats 10 Band Pull-Aparts 10 Seated Banded Rows C – Movement specific review/instruction – Squat and Pistol Review D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 60:00 – Every 5:00 x 8 sets: Sets 1/3/5/7 –  400m Run 10-20 Dumbbell Front Squats 10/side Single Arm Dumbbell Row Sets 2/4/6/8 – 400m Run 40 Air Squats 30 Abmat Sit-ups Scale as needed. Desired stimulus is that we are seeing about 1 minute of rest on…

Macro – Extended Conditioning Emphasis – Week 3 of 12 Micro – Trunk Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 7 minute AMRAP: 3 Inchworm w/Push-up 5 Cat Cows 10 Banded Good Mornings 10/side Leg Swings C – Movement specific review/instruction – Deadlift Group Review + Bench Setup D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 30:00 – Every 2:00 x 5 sets: 10/side Kettlebell Suit-Case Deadlifts + 10 Medball Hamstring Curls Start at a moderate load and build each set as deemed fit. Perform all reps on 1 side on the Deadlift before moving to the other. 2b) 30:00 – 40:00…

Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk Emphasis – Week 2 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 3 rounds of: 100m Run 10 Plate Squats 10 Scapula Pull-ups + 10 Hollow Rocks 5 Burpees C – Movement specific review/instruction – Technique/Efficiency of Wall Ball and Burpee Pull-up D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2) 20:00 – 60:00 – 5 rounds AQAP: 500m Run 25 Wall Balls 15 Burpees 15 Ring Rows Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Macro – Extended Conditioning Emphasis – Week 2 of 12 Micro – Trunk Emphasis – Week 2 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 2 rounds of: 1 minute Ski/Bike/Row 10 Scapula Push-ups + 20 Alternating Plank Shoulder Taps 10 Overhead Squats C – Movement specific review/instruction – Squat Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 34:00 – Every 2:00 x 7 sets: 10 Dumbbell Hang Squat Cleans + 10 Ball Slams + Remaining time Active Recovery Ski/Bike/Row Start with a comfortable load on the Dumbbells and build through your sets as deemed fit. For the Ball Slams keep a fixed weight for…